DD Fitness: High protein breakfast recipes

first_imgBreakfast doesn’t have to be difficult.The one thing I ALWAYS teach the Rushe Fitness members is that they shouldn’t stress over food.It’s not worth it in the long run. The question that I get most, ALWAYS involves what to have for breakfast that is high in protein and tastes great.People tend to get bored of eggs, but this is because they usually run out of ways to cook them.Food should follow 3 rules.It should be; TastyVisually pleasingLeave you satisfied after.Why then, do the majority of diets involve the complete opposite and the ones that try and follow the rules above are usually too high in calories?It doesn’t make any sense to me.So, I am going to give you 5 recipes that are really easy to make, are full of flavour and will make you want to use them over and over again.JOIN OUR FITNESS COMMUNITY HERE AND GET ACCESS TO HUNDREDS OF RECIPES LIKE THESE!Overnight oats OVERNIGHT OATSYou can use a Mason jar for full effect and build the ingredients from the bottom up in layers.Ingredients:40g porridge oats100ml almond milk for moisture100g 0% Greek yogurt1tsp ground cinnamonBlueberries to top off the mix.Leave overnight and simply stir together the following morning and serve. Egg MuffinsEGG MUFFINSThis is a staple in all of my programs and my Rushe Fitness members love them.Ingredients;6 Eggs2 rashers Bacon1 small Onion, finely diced1 tsp dried Oregano1 tbsp Olive OilMethod.Preheat oven to 180c (160f), 350f, Gas Mark 4.Line a muffin tin with 4 paper cases.In a bowl whisk the eggs & seasoning together.In a small frying pan, using the olive oil, fry the bacon untilAllow to cool slightly. And chop/crumble the bacon.Add the bacon & onion to the egg mix. Beat well & divide between the 4 muffin cases. Bake in the oven for 10-15 minutes until firm.These savoury muffins can be eaten chilled & taken to work inBLUEBERRY YOGURT SMOOTHIEIngredients:100g Greek Yoghurt50g Blueberries1 scoop Vanilla Protein Powder1 tsp chia seedsAdd all ingredients together in a blender and mix until preferred consistency is reached.Water can be added to thin out the mix if it is too thick.THE RUSHE FITNESS ‘FRY UP’ The standard fry up is death on a plate and can come in at anything from 600 – 1200 calories.This version is high in protein and lower in fat.Ingredients:1 Turkey sausages1 slices of Turkey bacon1 Poached Egg1 TBSP sugar free baked beans1/2 tomato1 Portabello Mushroom Cap1 slimbo.Everything here is grilled, except for the beans and egg.A usual fry up comes in at around,1000 calories in it and 69g of fat, when it is grilled.This version comes in at 306 calories, 8g of fat and 23g of protein, which makes it a better option all around.HIGH PROTEIN PORRIDGE OATS (Proats)Porridge is a favourite in Ireland.People rarely want to give it up when they are starting out on a program, but I like to get a serving of protein at every meal.So, the compromise that we have it to make ‘Proats’.Proats are basically oats with a scoop of protein added in.You can add whatever flavour of protein you like, depending on your preference.It couldn’t be easier to make either.Ingredients;40g oats1 scoop proteinWaterMilk can be added after to thin it out if needed.How you add the protein is dependent on preference also.Some prefer to add it after they make the porridge and stir it in.Some prefer to mix everything together and then make the Proats.Some add the protein to the porridge mix when it is almost cooked.How you do it will depend on how you cook your oats and what is easiest for you.This is really easy and ticks all the boxes for a good breakfast, especially on a training day.These recipes have all come from and been created for my Rushe Fitness, members and it gives a great variety to their breakfasts.Try them all out and let me know what you think of them.#summershapeupIf you would like to join a thriving gym community that will keep you motivated and focused on achieving your results, click the link below to get signed up now. JOIN HERE NOW!DD Fitness: High protein breakfast recipes was last modified: November 25th, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)last_img read more

Plant Wonders Are in the Details

first_imgWhen you step on a weed growing out of a crack in the sidewalk, do you have any idea what kind of amazing machinery you stepped on?  Maybe a closer look will help.Communications and switching systems:  When a seed sprouts, it needs to first grow upward in the dark while trying to protect itself.  Then when it reaches the air and light, it needs to spread out leaves and collect sunlight.  Science Daily talked about work at Carnegie Institute on the chemical signals taking place at these critical junctures, saying that “Many components are involved in this developmental switch….”  One of them, a hormone called brassinosteroid, works antagonistically to sunlight in the soil-to-air transition, but only in the presence of another regulator called GATA2.  “The Carnegie team’s new research identifies a protein called GATA2 as a missing link in this communications system,” the article said, not using “missing link” in an evolutionary sense, but in a signal-transduction sense.  “This protein tells developing seedlings which type of growth to pursue” by switching certain genes on and off.  “….It also serves as a communications junction between internal plant systems that are turned on by light and those that are turned on by brassinosteroids.”Wallbuilders:  Cell walls keep seedlings and large trees standing upright with a molecule called lignin – a complex molecule that requires multiple steps, like a recipe, to make (10/26/2001, 05/30/2008, bullet 2).  But lignin cannot be assembled in the kitchen of the cytoplasm.  It has to be assembled in the cell wall.  That means that the ingredients, called precursors, which are manufactured inside the cell, have to migrate outward through the cell membrane to the construction site.  Some of them are temporarily stored in vacuoles (organelles that store substances), requiring additional transport through vacuolar membranes.    It wasn’t clear if the precursors just float to their destinations by diffusion.  Scientists at Brookhaven National Labs found out that, instead, energy-driven molecular machines called transporters ferry the precursors to the construction sites.  PhysOrg reported on a paper in PNAS1 that described how these transporters actively take the materials where they belong, spending ATP energy like fuel.  “The range of assays revealed that pure monolignols move across the cellular membrane while monolignol glucosides move preferentially into vacuoles,” the article said.  “But most importantly, very little of either precursor would move across either type of membrane without the addition of ATP, the molecular ‘currency’ for energy in cells.”  The paper described how the transporters are very selective in their actions: “In the presence of ATP, the inverted plasma membrane vesicles preferentially take up monolignol aglycones, whereas the vacuolar vesicles are more specific for glucoconjugates, suggesting that the different ATP-binding cassette-like transporters recognize different chemical forms in conveying them to distinct sites….”Upward mobility:  Did you ever think about what is required to pump sap from the roots to the tops of trees?  Scientists at the University of Madrid are some of many who have.  Students probably remember the terms xylem and phloem; the former transporting water, the latter, nutrients.  Science Daily described “The objective: to discover the keys to the movement of sap in order to apply these advances to new hydraulic systems or to suction pumps.”    “The main conclusion of this study is that the sap in the trunks of trees is in a pressurized situation,” the article said.  “It demonstrates, then, that when the pressure is positive in the conduits of the xylem as well as in those of the floem [sic], the model expands in the radial direction.  However, when the pressure is negative in the xylem and positive in the floem [sic], which is what is believed to occur during the day, the model contracts in the radial direction.”  What can they learn from this information?  Better ways to extract water or pump it against gravity, for a couple of things.  One of the professors remarked, “Currently – the expert points out – there is no water suction pump capable of raising water more than ten meters at normal atmospheric pressure, but a sequoia tree can raise water to a height of 100 meters, which I think means that anything we can learn from plants is going to be of great interest to people working in this field.”    Scientists at Princeton are also hot on this trail.  Publishing in PNAS,2 they first said, “Plant vascular networks are central to botanical form, function, and diversity.”  Then they described how transporting material requires tradeoffs between hydraulic safety and efficiency.  They developed a model that made “predictions for sap flow, the taper of the radii of xylem conduits from trunk to terminal twig, and how the frequency of xylem conduits varies with conduit radius,” and compared their model with various trees like, oak, maple and pine.  Somehow these trees know how to taper the radius of their vessels from bottom to top for maximum efficiency.    The authors spoke of “evolutionary drivers” in their paper, but really were talking about design requirements – i.e., “(i) space-filling geometries to maximize carbon uptake by leaves and sap flow through conduits; (ii) increasing hydraulic conductance and resource supply to leaves; (iii) protection against embolism and associated decreases in vascular conductance; (iv) enforcement of biomechanical constraints uniformly across a plant; and (v) independence of terminal twig size, flow rate, and internal architecture with plant size.”  Nowhere did they describe a plausible sequence of mutations that might produce the necessary structures; they merely assumed that “selection” would somehow fulfill the requirements.Speaking of plant evolution, another article on PhysOrg summarized another paper in PNAS3 that tried to trace flowering plants to a common ancestor that had cones.  That paper opened with, “The origin and rapid diversification of the angiosperms (Darwin’s ‘Abominable Mystery’) has engaged generations of researchers,” adding in the Introduction, “The evolutionary origin of flowering plants, or angiosperms, remains one of the greatest unsolved biological mysteries.”    So did they solve the mystery?  If the summary on PhysOrg is any indication, they only assumed evolution by couching it in terms of emergence: “New research published this week in the Proceedings of the National Academy of Sciences provides new insights into their genetic origin, an evolutionary innovation that quickly gave rise to many diverse flowering plants more than 130 million years ago.”  The co-leader of the team used similar circumlocutions: “Water lilies and avocado flowers are essentially ‘genetic fossils’ still carrying genetic instructions that would have allowed the transformation of gymnosperm cones into flowers,” said Doug Soltis.  “We show how the first flowering plants evolved from pre-existing genetic programs found in gymnosperm cones and then developed into the diversity of flowering plants we see today,” Soltis continued, hiding the actual evolutionary process in passive voice verbs.  “A genetic program in the gymnosperm cone was modified to make the first flower.”    His explanation also begs the question of how the cone-bearing plant produced the genetic program for flowers in the first place – and why it was not used for that purpose during the prior millions of years in the evolutionary timeline.  In the end, the article filed the answer away in the Stuff Happens folder: “Somehow a genetic change took place allowing a male cone to produce female organs as well—and, perhaps more importantly, allowed it to produce showy petal-like organs that enticed new interactions with pollination agents such as bees.”  But does “allowing” something provide necessary and sufficient conditions for its accomplishment?  If that were true, building permits would by themselves build buildings.1.  Miao and Liu, “ATP-binding cassette-like transporters are involved in the transport of lignin precursors across plasma and vacuolar membranes,” Proceedings of the National Academy of Sciences, published online before print December 13, 2010, doi: 10.1073/pnas.1007747108 PNAS December 13, 2010.2.  Savage et al, “Hydraulic trade-offs and space filling enable better predictions of vascular structure and function in plants,” Proceedings of the National Academy of Sciences, published online before print December 13, 2010, doi: 10.1073/pnas.1012194108.3.  Chanderbali et al, “Conservation and canalization of gene expression during angiosperm diversification accompany the origin and evolution of the flower,” Proceedings of the National Academy of Sciences, published online before print December 13, 2010, doi: 10.1073/pnas.1013395108.A new law of nature, the DAM law, is hereby described.  Any article or paper on the evolution of flowering plants will be accompanied by the phrase, “Darwin’s Abominable Mystery” (DAM).  This is a time-invariant law describing the predicament of not only Darwin, but his disciples down to the present.  For evidence, see entries over the last decade like 11/08/2000, 04/03/2001, 01/30/2002, 05/03/2002, 06/07/2002, 01/17/2003, 03/15/2007, 12/21/2007, 04/28/2008, 09/15/2009, 12/04/2009 bullet 4, and 09/22/2010.    Darwinists are MAD about the DAM law, too; showing the law is commutative: the Mystery’s Abominable Darwin.  Notice that the DAM Law does not assert that the plants themselves are abominable.  No; they are wonderful.  They are incredibly well designed.  The mystery of their origins is only abominable when the premise, Darwinism, is the seed plot of abomination, watered by the toxic rhetoric of things “arising” and “developing” apart from design.  In such explanatory gardens, nothing grows – no mystery there. (Visited 21 times, 1 visits today)FacebookTwitterPinterestSave分享0last_img read more

Remove Arunachal CM and Rijiju: Cong.

first_imgThe Congress on Monday demanded a judicial inquiry by a sitting judge into the violence in Arunachal Pradesh that left at least three people dead and several injured. The party sought the removal of Chief Minister Pema Khandu and Union Minister of State for Home Affairs Kiren Rijiju for accusing the Congress of “instigating” the people.Senior leader Luizinho Faleiro, former Arunachal Pradesh Chief Minister Nabam Tuki and Arunachal Pradesh Congress chief Takam Sanjoy submitted a memorandum to Home Minister Rajnath Singh’s office.At a press conference, Mr. Sanjoy accused the BJP government in the State of pursuing divisive politics by first bringing in the Citizenship (Amendment) Act and then deciding to grant permanent residents certificate (PRC) to six tribal communities from outside Arunachal Pradesh. “Why does the BJP want to make Arunachal Pradesh a second Kashmir,” he asked. “Kiren Rijiju has tweeted that the Congress instigated [the protesters]. Mr. Kiren you have to prove it. We have urged the Home Ministry to find out who has instigated,” he said. Alleging that Mr. Rijiju, MP from the State, had failed the people of Arunachal Pradesh by not trying to restore normality, the Congress demanded that Prime Minister Narendra Modi ask him to step down or sack him. PRC issueViolent protests broke out in the State over the decision to grant the PRC to Deoris, Sonowal-Kacharis, Morans, Adivasis and Mishings, who are living in Namsai and Changlang districts of the State and the Gorkhas living in Vijaynagar.Though the State government scrapped its decisions following the protests, the Congress leaders pointed out the situation was tense and Chief Minister Pema Khandu had failed to effectively to handle the situation.last_img read more

Opposition cries foul as Punjab govt. appoints 6 MLAs as advisers to CM

first_imgThe decision of the Punjab government to appoint six Congress legislators as Minister-rank advisers to Chief Minister Amarinder Singh has come under severe criticism from the Opposition parties, which on Tuesday accused the government of overburdening the State exchequer.Five of the MLAs appointed by the government are in the rank and status of Cabinet Minister while one is in the rank and status of Minister of State.Demand for withdrawalLeader of the Opposition and Aam Aadmi Party MLA Harpal Singh Cheema warned that if the decision is not immediately withdrawn, the party will explore legal remedies as the move is an attempt to “bypass the constitutional cap on the size of the State Cabinet”.“When Punjab is already struggling with huge debt burden, giving Cabinet Minister-level amenities to MLAs will bring great loss to the public exchequer,” he said.“We are exploring legal remedies if the State government does not immediately take its decision back,” added Mr. Cheema.The five MLAs in Cabinet Minister-rank are Kushaldeep Dhillon (Faridkot), Amrinder Raja Warring (Gidderbaha), Sangat Singh Gilzian (Urmar), Inderbir Bolaria (Amritsar) and Kuljit Nagra (Fatehgarh Sahib). Tarsem Singh (Attari) has been accorded the rank of Minister of State.The Shiromani Akali Dal also condemned the Congress government for burdening the State exchequer. Former Minister Bikram Singh Majithia said “it seems the Congress is trying to save its government from collapse and has in this process decided to fritter away the scarce resources of the State to its partymen”.“This amounts to daylight robbery of the State exchequer. With the latest addition, the total number of political appointees in the State government have risen to 26. What’s the logic of the move except to fatten its legislators at the exchequer’s expense,” said Mr. Majithia.Claiming that the appointments were illegal and against constitutional norms, he said: “Legislators can’t hold office of profit which these appointments are.”BJP’s national secretary Tarun Chugh told reporters that the decision was an attempt to circumvent the Constitution (91st Amendment) Act, 2003. Mr. Chug said that under the law, the strength of Ministers cannot exceed 15% of the total members of the House. With Punjab Assembly having 117 MLAs, the maximum strength of the Council of Ministers can be 18, and including the CM, the State already has 17 Ministers.last_img read more